Friday, July 24, 2009

INTERVAL TRAINING MODELS

1 – Speed play model

If you are in good shape, or not in great shape, or never tried interval training, you may want to begin with speed play. It’s easy to start with speed play as u could be able to adjust training to your fitness level. In this type of training you have to perform cardiovascular efforts for various amount of time followed by adequate rest intervals. You can play as many times as you like and you choose the intensity u like as well, speed play works whether you are highly fit or de-conditioned because you can keep your intensity as your current fitness ability.

2 – Health and Fitness Interval Training Model

Health and fitness interval training have a broad and clear application. This type of intervals is more structured than speed play intervals and can be performed by using and aerobic and anaerobic model. The goal is to work from “somewhat hard” to “very hard”.

3 – Aerobic Fitness Model

During aerobic fitness intervals a 1:1 effort to recovery ratio is used, which means there is an equal amount of effort to recovery in each interval cycle. With this ratio, a one minute effort interval will be followed by a one minute recovery interval. Generally it is best to perform to perform aerobic effort intervals for a duration of 2 to 3 minutes or less, and don’t exceed 5 minutes you’ve transitioned to steady-rate training.

4 – Anaerobic Fitness Model

During anaerobic fitness intervals, a 1:3 effort to recovery ratio is used. With this ratio, a one minute effort interval will be followed by a three minute recovery interval. Generally it is best to perform anaerobic effort intervals for a duration of 90 seconds or less. If effort intervals are performed at proper intensity, a 90 second or less duration ensures that the anaerobic system will receive a conditioning challenge.

5 – High Intensity Interval Training (HIIT) Model

High Intensity Interval Training is one of the best cardio training systems. Provided you are healthy and ready to undertake a high intensity exercise programs, and you have already build a significant level of aerobic fitness. High Intensity Interval Training is the technique of alternating short (30-60 seconds) periods of low to moderate intensity. This workout normally last a total of 15 to 25 minutes. Here is how you do it for 21 minutes when you get on the treadmill …

Speed 6 km/h: 5 Minutes (Warm Up)
Speed 7 km/h: 1 Minute (Work Interval)
Speed 6 km/h: 1 Minute (Recovery Interval)
Speed 8 km/h: 1 Minute (Work Interval)
Speed 6 km/h: 1 Minute (Recovery Interval)
Speed 9 km/h: 1 Minute (Work Interval)
Speed 6 km/h: 1 Minute (Recovery Interval)
Speed 10 km/h: 1 Minute (Work Interval)
Speed 6 km/h: 1 Minute (Recovery Interval)
Speed 11 km/h: 1 Minute (Work Interval)
Speed 6 km/h: 1 Minute (Recovery Interval)
Speed 12 km/h: 1 Minute (Work Interval)
Speed 5 km/h: 5 Minutes (Cool down)

Wednesday, July 15, 2009

FIGHT THE FAT PROGRAM

How many women in Maldives are overweight or obese?

The numbers are yet to be identified, but I have come to a conclusion that adolescent obesity is one of the major concerns today.

How do you know if you are overweight or obese?

Can be measured by calculating a BMI (Body Mass Index) or Fat Percentage, individuals with a BMI of 25 to 29.9 is considered overweight, while individuals with a BMI of 30 or above is considered obese. If measured using fat percentages individuals with fat percentages between 25 -29.9% are considered overweight while individuals with fat percentages above 30% are considered obese.

What causes someone to become overweight or obese?


It’s simply unhealthy diet and physical inactivity. Overweight and obesity problems are continuing to get worse in the Maldives, the introduction of modernization and busy lifestyle contributes a lot to inactivity and unhealthy dietary habits. People have too less or no time to exercise or cook a healthy meal, relaying on fast food and motor vehicles to get around are few reasons for this increase.

What are the health effects of being overweight or obese?

The risk factors include CHD (Coronary Heart Disease), Cancer, Stroke, Type 2 Diabetes, Hypertension, Arthritis, Gallbladder Disease, Osteoarthritis and many more.
Keep in mind that body weight isn’t the only issue, the places where fat is stored affects you health. Women with a “Pear” shape stores fat in their hips and buttocks, where else women with “Apple” shape stores fat in their waists, women with “apple” shape raises health risk of CHD, Diabetes, or Cancer more than women who are in ‘pear” shape.

Obesity and Pregnancy

Birth defects specialists confirm maternal obesity during pregnancy puts both the mother and the baby at risk. Studies indicate obesity doubles a women’s chances of having a baby with neural tube defects, and even adequate folic acid intake does not fully protect against the increase in risk.

How can physical activity help?

You don’t have to be fit as a professional athlete to benefit from physical activity, an active lifestyle can help every women.

The combination of a proper aerobic exercise program with a resistance training program and proper dietary habits the results you could achieve great and unbelievable results!

At the request of a local Doctor and his concern on growing rate of obese women I have organized a special 3 months “FIGHT THE FAT” training program especially for obese women, the program is to commence within the course of next week. This program includes personalized dietary guidance with physical activity which ensures the participant leaves the 3 months program all healthy and fit.

If you would want to get more information on the program sent me an e-mail to zinan@fitness.com.mv

Tuesday, July 14, 2009

Myths & Facts

Myth 1: I am too old to exercise.

Fact: The body is incredibly resilient. People 70+ years show huge improvements in fitness. You are never old to begin, In fact you cannot afford to not exercise. Muscle strength, bone density and a strong heart are essential for a quality older life. Exercise is the remedy!

Myth 2: I have no energy, so I can’t exercise.


You are out of shape and exhausted before the day begins, it seems ludicrous to consider the possibility of adding exercise to your schedule. However, if you start slowly, you’ll build stamina and strength quickly. Before long, you’ll have enough energy to end the day playing with your children or grandchildren or enjoying your personal recreational activities. Once you feel energy, you will never want to be without it again. Get started and don’t quit.

Myth 3: I need to get in shape before i begin a resistance training program or hit the gym.

Fact: A resistance training program can be the most important part of your training; you need not wait to get in shape to start a resistance training workout. Resistance training benefits you with building up muscle and giving you proper posture, change your appearance, boost your metabolism and build strong bones, lose weight.

Myth 4: I can lose weight through dieting

Fact: A combination of calorie restriction and proper exercise program is the best option, a large number of older people to restrict calorie intake and still keep on gaining fat because they are losing muscles. Aerobic exercise and calorie restriction alone is not sufficient, you need to strength train which is one of the key component.

Myth 5: I don’t have time to exercise
.

Fact: You cannot afford to not exercise, exercise will increase your energy levels and vitality. You should plane your time such that you can perform a cardio exercise 3 to 5 times a week, eat right and strength train at least 2 days a week for minimum 20 to 25 minutes.

Myth 6: Exercise is all or none. You either do it all the time or you don’t.


Fact: Don’t set yourself up with the perfection scenario. The goal of perfection scenario is a set up for failure. Exercise done consistently for a long period of time is the winning formulae.

Friday, July 3, 2009

ISOTONIC DRINKS

At recent years isotonic drinks claims and promises to boost your physical performance and help your body recover from physical exertion.

When you exercise, many of the minerals contained in your body are either burnt or excreted through perspiration. The theory is that the isotonic drinks replenish the lost minerals as well as boosts your energy levels. The fact is that they really do to some degree. The glucose without doubt gives you energy and minerals and vitamins are always welcome for vitality.

Isotonic drinks are mostly preferred by endurance athletes, the fact is that they contain small amount of carbohydrates (less than 8%) and sodium, as we all know carbohydrates contents will provide some extra energy and will benefit for endurance activities, but remember the sodium is crucial.

When sodium is absorbed into the blood it takes water with it, this will assist to replace sodium lost through sweating while in physical exertion and will shrink the amount of water excreted from the body. Thus prevent dehydration.

Dehydration is one thing which will impair your performance, and the good news is that the Isotonic Drink can rehydrate yourself much better then plain water preventing dehydration and can perk up your performance whether you are taking part in endurance event or the freakish pumping iron sessions at the weight room.

Here is how you could make an Isotonic Drink yourself.

½ Teaspoon Salt
8 Tablespoon Sugar
½ Cup Boiling Water
½ Cup Orange Squash
7 ½ Cups Cold Water

Preparation: Mix sugar and salt in boiling water add orange squash to it, add the cold water and serve chilled.

Nutritional Info:

Serving size: 1 Cup
Calories: 50
Carbohydrates: 12.1g
Sodium: 112mg